Improving bench reps with 135 and bodyweight

Variocam

Variocam

Member
Anyone have any tips on improving bench press endurance?

Right now I can do 135x25. My bodyweight (165) is around 15, my max is 245.


I am thinking about training this twice a week, maybe do 135x20x20x20 one day and the other day go 135 to failure. Any thoughts? I would like to do 135x40.
 
Just to throw this out there...

There is a programming for training up your bodyweight numbers, ie pushups, pullups, bodyweight squats, called "Greasing the Groove". It basically entails doing the movement several times a day, but never going to failure. Something such as sets of 3-5 repititions, a dozen or so times a day. Obviously this would be a problem if you train at a gym and do not have equipment at your residence.

Although I have yet to see this programming used with weights, I don't see how it would be anything different. I'd say go for it for a week, take 2-3 days off from all push movements, and seek out the 40 rep set.
 
Okay, I do a similar program for my pullups and I have done it in the past for dips. I got my pullups for dead hang around mid 20's when i am completely fresh and dips to around upper 20's, so it seems successful.

I just don't have a bench in my home :(.

I am transitioning from having done powerlifting in college (245 raw bench, 450 deadlift, 415 squat @165-181) to improving my overall fitness ability.
I just finished 4 weeks of german volume training taking my close grip bench (hands about 4" apart) to 225.
So my workouts are all high volume and I am doing heavy bag, rope climbing (without legs), running, all sorts of ****. I think it would be sweet to do 135x40, then I could probably do pushups in the upper 100's.
 
Look into Crossfit. There isn't a program out there that beats it in developing fitness, from every angle. I think you'll like it if you are seeking true overall fitness. That's a different topic though...

It shouldn't be that big of a deal w/o a bench at your place. Another route may be to do a moderate amount of work every time you hit the gym, such as 3 sets of 10 every time you're there for your warmup. Still not reaching failure on the regular basis, but getting that volume in there. Honestly just throwing out ideas though.
 
I disagree with a lot of the crossfit stuff like the kipping pullups but I am doing similar conditioning.

For example, just did 50 pushups, 10 burpee pullups, 20 chins, 110lbcurlx6, and 20 lunges as my morning workout.

I guess Ill just experiment, try and do bench 2x a week with high volume and low weights.
 
Ive changed my routine so I'm doing a lot of volume pullups, different grips each day, maybe 50 total, I did bench 135 10 sets of 10 on one day a week, which was surprisingly hard with 1 minute rests, and bodyweight dips 20 sets of 10 the other day.

I think I can hit 135x40 by winter.
 
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